Daytime Sleep: Achieving Rest Amidst Chaos

Falling asleep during the day can be challenging, and many people struggle with it, especially those who work night shifts. However, it's not impossible, and there are several strategies you can use to help you fall asleep during the day. From creating a relaxing sleep environment to adopting specific relaxation techniques, here are some tips to help you fall asleep during the day.

Create a consistent sleep schedule

Creating a consistent sleep schedule is essential for improving your sleep quality and overall well-being. Here are some tips to help you establish a consistent sleep schedule, especially if you need to sleep during the day:

• Stick to a fixed sleep schedule: Try to go to bed and wake up at the same time every day, including weekends and days off. This helps regulate your body's internal clock, known as the circadian rhythm, which governs your sleep-wake cycles. Over time, your body will adjust to this routine, making it easier to fall asleep and wake up.
• Plan your sleep accordingly: If you work night shifts or have a non-traditional schedule, plan your sleep so that you wake up close to the start of your shift. For example, if you work from 9 pm to 5 am, you can choose to stay up for a few hours after your shift or take a split-nap—a moderate nap after your shift, a period of wakefulness, and then a longer nap before your next shift.
• Maintain a steady shift: If possible, stick to the same shift rather than rotating shifts, as a steady schedule allows your body to adjust to a specific rhythm. If you must rotate shifts, try to "rotate forward," moving from day to swing to night shifts, as this progression is more aligned with your body's natural rhythm.
• Create a relaxing sleep environment: Make your bedroom a sanctuary for sleep. Block out sunlight with blackout curtains or thick window coverings, use earplugs or white noise machines to reduce outside noise, and maintain a comfortable sleep temperature (ideally between 60°F to 67°F or 15.6°C to 19.4°C).
• Limit screen time before sleep: Avoid using electronic devices like smartphones, tablets, or computers before bed, as the blue light emitted by these devices can interfere with your sleep. If you need to use them, consider using blue-light blocking glasses to minimize the impact.
• Wind down before sleep: Give yourself 30 to 45 minutes to relax and prepare for sleep. Engage in calming activities such as meditation, reading a physical book, or taking a warm bath to help your body and mind transition to sleep mode.
• Avoid caffeine and alcohol: Caffeine can stay in your system for up to 10 hours, so limit your intake, especially close to bedtime. Alcohol, on the other hand, can disrupt your sleep quality, so it's best to avoid it if you plan to sleep during the day.
• Exercise early in the day: Engage in moderate-intensity exercise early in the morning to help establish your circadian rhythm and improve your sleep quality. Avoid intense exercise close to bedtime, as it may negatively impact your sleep.
• Eat right: Avoid heavy meals within 2-3 hours of bedtime to give your body enough time to digest. Stick to a consistent meal schedule, and if you work night shifts, opt for a light meal during your shift and a moderate breakfast afterward.

Block out light

Light exposure can influence your body's internal clock, which regulates sleep and wakefulness. Therefore, blocking out light is an important step in creating a relaxing sleep environment.

If you're trying to fall asleep during the day, exposure to sunlight can be an obvious obstacle. Blackout curtains or other thick window coverings, such as heavy drapes or blinds, can prevent most outside light from entering your room.

If you don't have access to these, try using an eye mask. Eye masks are effective at blocking out light and can be easily packed if you're travelling or sleeping in a new place.

In addition to blocking out natural light, it's also important to minimise exposure to artificial light. Blue light, emitted by electronic devices such as phones, computers and televisions, can make falling asleep difficult. Try to avoid looking at these devices at least an hour before bedtime. If this isn't possible, consider using blue-light glasses to block out the blue light.

Avoid daytime naps

While a daytime nap can be beneficial, it could also be a sign of chronic sleep deprivation or other underlying health issues. If you are experiencing excessive daytime sleepiness, it is important to consult a doctor to rule out any medical causes.

Stick to a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, including weekends. This helps to regulate your body's natural sleep-wake cycle, known as the circadian rhythm.

Limit Caffeine and Alcohol Intake

Avoid consuming caffeine and alcohol late in the day. Caffeine is a stimulant that can interfere with your sleep quality, while alcohol can disrupt your sleep patterns and lead to fragmented sleep.

Create a Relaxing Sleep Environment

Make your bedroom a sleep sanctuary. Block out sunlight with blackout curtains or thick window coverings. Use earplugs or a white noise machine to reduce outside noises. Maintain a cool temperature in the room, as a slightly cooler environment can promote better sleep.

Improve Sleep Hygiene

Turn off electronic devices at least one hour before bedtime. The blue light emitted by screens can disrupt your sleep. Instead, engage in relaxing activities such as meditation or a warm bath to prepare your mind and body for sleep.

Address Underlying Health Issues

If you are experiencing ongoing daytime sleepiness, it could be a sign of underlying health issues such as sleep apnea, a circadian rhythm disorder, narcolepsy, or a psychiatric disorder. Consult your doctor to identify and address any potential medical causes.

Evaluate Your Medication

Certain medications can cause drowsiness as a side effect. If you suspect that your medication is making you sleepy during the day, talk to your doctor about adjusting the dosage or timing of your medication.

Maintain a Balanced Lifestyle

Ensure you are eating nutritious meals and staying hydrated throughout the day. Engage in regular physical activity and social interactions to improve your overall energy levels and reduce the need for daytime naps.

Exercise early in the day

Exercising early in the morning is a great way to start your day and can have numerous benefits for your physical and mental health. Here are some reasons why working out early in the day can be advantageous:

Improved Sleep Quality

Research has shown that people who exercise early tend to sleep better. A study published in 2014 compared people who exercised at 7 a.m., 11 a.m., and 7 p.m. The early risers went to sleep earlier, spent more time in deep sleep, and woke up fewer times during the night than the other groups. Morning workouts can help regulate your sleep-wake cycle and improve your overall sleep quality.

Weight Loss

If you're looking to lose weight, morning workouts might give you a boost. A 2019 study found that individuals who exercised before noon lost significantly more weight than those who worked out after 3 p.m. Early exercisers also tended to be more active throughout the day, taking more steps than their late-working counterparts.

Lower Blood Pressure

Exercising in the morning can also help control blood pressure. The 2014 study mentioned earlier found that those who worked out in the morning reduced their post-workout blood pressure by 10%, and this effect lasted throughout the day and into the night.

Increased Energy and Productivity

Starting your day with a workout can give you a sense of accomplishment and release endorphins, setting a positive tone for the rest of your day. You'll likely feel more energised and productive, and your mood will be boosted.

Stress Reduction

Morning exercise can help lower levels of the stress hormone cortisol, improving your mood and making you feel more optimistic and less susceptible to stress. This can be especially beneficial if you have a busy day ahead with work, social events, or family activities.

Consistency and Routine

Exercising early in the day ensures that your workout happens. There are fewer distractions and commitments early in the morning, so you're less likely to skip your workout due to conflicting events. This helps establish a consistent daily routine, which is essential for fitness progress.

Healthier Choices

Working out in the morning can also motivate you to make healthier choices throughout the day. You might find yourself taking the stairs instead of the elevator or choosing a healthy lunch option to keep those good feelings going.

Social Benefits

Exercising in the morning can also have social benefits. You may find friends or family members who are also early risers and can join you for a workout. This can increase your motivation and help you expand your social circle.

While there are numerous benefits to early morning exercise, it's important to listen to your body and choose a workout time that suits your energy levels and preferences. Consistency is key, so the best time to exercise is whenever you can make it a regular habit.

Avoid screens before bed

If you're looking to fall asleep during the day, avoiding screens before bed is crucial. Here's why:

Firstly, screens emit blue light, which is known to suppress melatonin production. Melatonin is a crucial hormone that regulates sleep. By reducing its production, blue light exposure from screens can make it harder to fall and stay asleep. This disruption can affect your internal body clock and natural sleep-wake cycle, or circadian rhythm. As a result, you may experience insomnia, daytime tiredness, and irritability.

Secondly, screen time before bed can overstimulate your brain. Whether it's scrolling through social media, watching the news, or laughing at memes, your brain remains active, processing this information. This stimulation makes it challenging for your brain to relax and transition into sleep mode. The content you engage with can also trigger intense emotions, both positive and negative, which can further delay sleep and disrupt your overall sleep quality.

Additionally, the convenience and allure of digital devices can entice you to stay awake for "just one more" video or post, pushing your bedtime later and later. This behaviour can lead to sleep debt, where you consistently get fewer hours of sleep than your body needs. Over time, this can have detrimental effects on your mental and physical health.

To mitigate these negative impacts, consider creating a screen-free zone in your bedroom. If that's not possible, aim to put your devices away at least an hour before bedtime. You can also utilise blue light filters, which are available on many devices, or wear blue-light filtering glasses to reduce your exposure. Alternatively, dim the brightness of your screens and turn on a soft lamp to minimise eye strain.

Instead of screen time, opt for audio-based practices like music, breathing exercises, or meditation to help you unwind and prepare for sleep. Establishing a relaxing bedtime routine that doesn't involve screens will signal to your brain that it's time to wind down and enhance the quality of your sleep.

Frequently asked questions